muscular strength = muscular endurance = muscles = 40% of your body mass
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Muscular strength = Muscular endurance = Muscles = 40% of your body mass. Basic Muscle Physiology Terms. Muscle fibers (cells) Myofibrils Myofilaments Actin Myosin Sliding Filament Theory of Muscle Contraction Hypertrophy = Atrophy =. - PowerPoint PPT PresentationTRANSCRIPT
Muscular strength =Muscular endurance =
Muscles = 40% of your body mass
Basic Muscle Physiology TermsMuscle fibers (cells) MyofibrilsMyofilaments Actin MyosinSliding Filament Theory of Muscle Contraction Hypertrophy =Atrophy=
The Sliding Filament Theory of Muscle Contraction
The Sliding Filament Theory of Muscle Contraction
www.sci.sdsu.edu/movies/actin_myosin.html
Motor Units
TYPE of FIBER
CharacteristicSlow Oxidative (SO)
Fast Oxidative (FOG)
Fast Glycolytic (FG)
Average Fiber % 50% 35% 15%
Speed of Contraction SLOW FAST FAST
Fatigue Resistance HIGH Intermediate LOW
Aerobic Capacity HIGH intermediate LOW
Anaerobic Capacity LOW Intermediate HIGH
Mitochondria MANY MANY FEW
Capillaries MANY MANY FEW
Color of Fiber RED RED WHITE
Glycogen Content LOW Intermediate HIGH
Myoglobin Content HIGH HIGH LOW
Fiber Diameter SMALL Intermediate LARGE
Fast Twitch Type IIb
Slow Twitch Type I
Intermediate Type IIa
Muscle Fiber Recruitment
Isotonic vs. Isometric
Isotonic vs. Isometric
Two Phases of the Isotonic Contraction Concentric
Eccentric
Isokinetic Contraction
Muscular Strength a. Neural improvements b. HypertrophyMuscular EnduranceBody Composition a. weight management 1. basal metabolic rate b. body imageBone DensityTendon, ligaments, joint strengthBlood pressureBlood cholesterolSarcopenia
Benefits of Muscular Fitness
Muscle fiber recruitmentProportion of fibers recruitedTemporary muscular failure
Physiological changesHypertrophy= increase in number of myofibrils
Rate of improvementDepends on initial strength level
Genetic differences
Determinants of Muscular Fitness
Desired outcome
Intensity Repetitions Sets Contraction Rest
General strength & Endurance
40-80% 8RM
6-10 3 Moderate 2-3 min.
Max Strength 75-100% 3RM
3-8 5-10 Slow to explosive
1-4 min.
Strength endurance
30-60% 15 RM
15-30 3-6 Fast 3-5 min.
Rehab from injury
20-60% 15RM
15-25 1-5 Slow, pain free
3-5 min.
Muscle mass, bulk
80-100% 5RM
1-10 5-15 Slow to moderate
1-3 min.
Body Sculpting 10RM 10-12 3-5 Slow to moderate
1-3 min.
ACSM’s RecommendationsFrequency 2-3 days per weekIntensity lift to fatigueTime 1 set; 3-20 repetitionsType 8-10 exercises to work all major muscle groups
•Sequence
•Form
•Rest between sets
•Muscle balance
•Breathing
•Speed of movement
Weight Training Guidelines
Major Muscle Groups